Name: Playbook - Sam Sweeney - 7/3 Back, Delts, Biceps
Uploaded: 2026-06-17T00:04:45.744Z
Duration: 65 min
Description: 7/3 Back, Delts, Biceps

Pull ups finally starting to feel good 😭

Laura Arellano

Dr M

So much rear delt love today! Back body engagement and squeeze was epic in that final compound set, and the 1.5 reps in the lateral extensions added a new level of burn to the mix ❤️‍🔥

Megan

The last week of this split is going to be brutal if this is any indication! Back is pumped 💪

Katie

Intense workout in the end. I enjoyed it.

Dominique

Diana

Pull-ups are getting there. Only using the 30lb band!

Omayma

Becky

Shoulders have been hurting, but this was needed!

Kelsey

Last week of the split off to a FIRE start 🤩🤩🤩🤩

Audry

Kimmy

Nice! Loved it! Feeling the back gains! 🤘🏻🔥

Alicia Heier

Deja

I don’t want this split to end! My upper body has made huge gains!!! I loved everything about this workout!!!

DeAnna

Mia Arrowsmith

Janelle

A sweaty one! Which means it was good.
I don’t usually sweat 😅 on upper body days

Everything felt extra heavy through this but still got it done.  Ready for a deload week!

Sarah Arnett

Needed a challenge and this was perfect. Love a great back workout 💪🏼

Amie

Janna

Awesome lift! Feeling like I’m closing out the split strong! 🔥

Safia

A much needed back and bis day before the lake 🤙🏼

Courtney

Tish

Chiara

Audi

Kayla

Nyakeh

Megan Laudick

Porchia

Regina

Maria Zenz

💪🏼 perfect start to the week 💪🏼

Paula

Jill

Happy Monday!

Week 7 in current split 
[week 7 will be our final week, deload week 8 before we dive into new split]

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Delts, Biceps: 

Pre Training Warm Up and Mobility: 
*Choose one upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Primary: Pull Ups [assisted/banded/bodyweight/weighted]: 5S/3R

2. Neutral Grip Chest Supported Lat Pulldown [seated]: 4S/5R w/ 3 second hold at the top of each rep + 10R steady tempo [15R total] 

3a. 1.5R Half Kneel Double Cable Lateral Extensions: 4S/6-8R [2 second hold at the top of each rep]
3b. Single Arm Z Press: 4S/6-10R each side

4a. Seated to Standing EZ Bar Bicep Curls: 3S/8-10R seated + 6-8R full reps standing
4b. Cable Straight Bar Reverse Grip Hang Curls [close grip]: 3S/15R [2 second pause at the top]

5a. Dumbbell Seal Row: 6S/10R 
5b. Prone Dumbbell Y Raise: 6S/10R 
*30 seconds between sets*

7/3 Training Day Overview

Rep Range: 3R 
Tempo: steady 
Modification: use the assisted pull up machine or banded pull ups to modify

*add weight for difficulty if needed

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Primary: Pull Ups [assisted/banded/bodyweight/weighted]

Rep Range: 15R total 
*5R w/ pause at the top + 10R steady reps 
Tempo: 3 second pause at the top of the first 5 reps, steady tempo on final ten
Modification: seated chest supported banded pull-down 

Set Up: 
- use the double cable lat pull down machine, attach single arm handles
- position an incline bench in front of the lat pulldown bench [or in front of one side of a cable, can always do these single sided if you don’t have a double cable machine] 
- set the incline bench to 70-80 degrees and position the high end of the bench towards the cable, bench facing away 
- grip each handle with a neutral grip 
- pull the cables and straddle the bench with your legs
- sit on the bench with your chest pressed into the back pad of the bench
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, spine 

Execution: 
- depress your scapula 
- bend your arms and drive your elbows towards the ground as you pull the cables
- squeeze your elbows in close by your sides, wrists straight 
- contract your lats
- extend your arms and release the cables with control 
- reset your scapula between reps if needed

Neutral Grip Chest Supported Lat Pulldown

Rep Range: 6-8R total 
*1R + .5R =1 full rep
Tempo: 2 second pause at the top 
Modification: half kneel banded pull apart

Set Up: 
- position each side of the cable at or slightly above shoulder height 
- grip each side with the opposite hand, pronated grip 
- step to the center of the cable and 1-2 steps back 
- get down into a half kneel position 
- drive your hips in, contract your glutes, pull belly button to spine and brace
- keep an upright torso 
- pin a slight bend in your arms

Execution: 
- pull the cables out to your sides until your pinkies are in line with your rear delts on each side [the cables should cross in the center]
- contract your rear delts/high/mid back 
- release the cables .5R before pulling them back out to your sides again 
- contract your rear delts/high/mid back 
- release the cables all the way back to the center with control, hands at eye level at the bottom of the rep

1.5R Half Kneel Double Cable Lateral Extensions

Rep Range: 6-10R each side
Tempo: steady 
Modification: seated single arm overhead press

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on the ground, extend your legs wide or straight out in front [or criss crossed if more comfortable- you can sit with your back lightly resting against a bench or wall for support if needed]
*sitting on the ground will take out assistance from your lower body. You will need to utilize your core to keep your torso upright. Start with light weight if new to you
- squeeze your glutes, contract your quads, pull belly button to spine, and brace
- use your free arm to help lift your dumbbell up and into the overhead position, in line with your delt
- extend your free arm out to your side 
- drive your ribs down and keep a neutral head, neck, and spine 

Execution: 
- tuck your pinky forward just slightly and bend your elbow so it travels slightly in front of your torso
- lower the dumbbell to a 90 degree bend in your arm or slightly below 
- extend your arm and press the dumbbell back up and into the overhead position 
- contract your delt
- complete all reps on one side before moving to the next 
- keep wrists straight

Single Arm Z Press

Compound Set

Rep Range: 8-10R partial reps seated + 6-8R full reps standing 
*14-18R total 
Tempo: steady 
Modification: dumbbell seated to standing curl 

Set Up: 
- load the EZ bar with appropriate weight, or no weight 
- sit on a bench, plant your feet on the ground 
- grip the bar with a supinated grip, outside of hip width 
- rest the ez bar on your quads
- sit with a tall torso, pull belly button to spine and brace

Execution: 
- dig your elbows into your sides and lift the bar off of your quads and curl it towards your front delts
- contract your biceps
- lower the bar to tap your quads on your first 8-10R 
- move to the standing position for your final 6-8R 
- extend your arms down by your sides, bar in front of your torso
- pin your elbows to your sides
- complete 6-8 full reps

Seated to Standing EZ Bar Curls

Rep Count: 15R
Tempo: 2 second pause at the top  
Modification: reverse grip dumbbell hang curl

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- reach forward to grip the bar with a reverse/pronated grip, shoulder width apart
- pull the cable and step back 1-2 steps from the cable 
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and bend your torso forward so your chest is facing the ground 
- pin your elbows under your front delts
- keep a neutral head, neck, spine 

Execution: 
- with elbows pinned, pull the cable and curl the bar towards your front delts
- contract your biceps, hold tension in your forearms 
- release the bar with control until your arms are extended again 
- hold tension in your biceps and forearms
- keep wrists straight

Cable Straight Bar Reverse Grip Hang Curl

Rep Count: 10R 
Tempo: steady 
Modification: seated bent over rows

*elevate your bench on plates or boxes to increase ROM 

Set Up: 
- grip dumbbell in each hand, neutral grip
- position yourself in a prone position, chest down, on top of a flat bench
- bend your legs or keep them straight, extended behind you
- extend your arms holding the dumbbells down on either side of the bench, dumbbells under your front delts 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin, keep a neutral head, neck, spine 

Execution: 
- retract your scapula, bend your arms and drive your elbows towards your hips as you row the dumbbell off the ground 
- use your core/lower back to lift your chest off the bench just slightly
- squeeze your elbows in close to your sides at the top
- contract your lat, lower back/core
- extend your arms and lower the weight towards the ground again 
- bring chest flat to the bench again 
- keep hips glued to the bench 
- keep wrists straight as you row

Dumbbell Seal Row

Rep Count: 10R
Tempo: steady 
Modification: bent over dumbbell Y raise

*elevate your bench on plates or boxes to increase ROM 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- position yourself in a prone position on the bench, chest down 
- extend your arms down on either side of the bench, dumbbells underneath front delts
- bend your legs or extend them straight behind you
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin, keep your head, neck, spine neutral 

Execution: 
- keep your arms straight and raise the dumbbells into a Y position overhead
- contract your delts/rear delts/upper back 
- lower your dumbbells towards the ground again 
- keep chest and hips pressed into the bench

Prone Dumbbell Y Raise

7/3 Back, Delts, Biceps

No modification for hack squat. No weight is not modification. Overall okayish workout.

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

Michelle 

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

7/3 Back, Delts, Biceps

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